Debate has swirled for years over whether a weight lifting belt is necessary for performing dead weight and free weight lifts. Although sides are still split on the matter, mayoclinic.com's Edward R. Laskowski says a weight lifting belt is effective at reminding you to keep your spine straight when lifting even if it does not provide support to the back or torso. It's important to wear and use a weight lifting belt in the right way to train your back properly and avoid developing bad habits.
Step 1
Hold the belt around your waist so the buckle is at your front and the broader section of the belt is at your back.
Step 2
Tighten the belt so it fits snugly, holding your abdominal muscles in and supporting your back. Do not tighten it so far you are squeezing the entire torso, as this can cause unnecessary muscle strain and could lead to raised blood pressure over time.
Step 3
Keep your spine conformed to the back of the weight lifting belt throughout the workout. You don't want your back to bend away significantly from the belt, as this is proof you are lifting improperly and could subject yourself to unnecessary injury.
Step 4
Remove the belt when you have completed your free weight lifts. Wearing a belt for extending periods of time is not recommended because of the strain it can put on blood pressure and occasionally on breathing.
Tips and Warnings
- Wear the belt whenever you are doing a free weight lift, such as the squat, rack clean or dead lift. A belt is not necessary for bench lifts or other lifts targeting primarily muscles.
Member Comments